1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio. 2 00:00:11,920 --> 00:00:18,120 Speaker 1: I am Tom Holland and this is Fitness Disrupted Fit 3 00:00:18,239 --> 00:00:23,520 Speaker 1: Tip the one hundred micro Workouts, That's what I'm calling it. 4 00:00:24,360 --> 00:00:28,000 Speaker 1: I'll explain what it is very shortly, but I want 5 00:00:28,000 --> 00:00:32,199 Speaker 1: to start by talking about challenges, especially the challenges you 6 00:00:32,280 --> 00:00:36,640 Speaker 1: see on social media, the different Hey, we're gonna do 7 00:00:36,680 --> 00:00:41,520 Speaker 1: this push up challenge, this burpie challenge, whatever it may be. Now, 8 00:00:42,120 --> 00:00:45,680 Speaker 1: I am all for challenges. I love challenges. I spend 9 00:00:45,680 --> 00:00:50,320 Speaker 1: my life challenging myself and my clients and you. But 10 00:00:50,360 --> 00:00:53,320 Speaker 1: there has to be a reason for it. I understand 11 00:00:53,360 --> 00:00:56,120 Speaker 1: the reason for it quite often is just satisfaction you 12 00:00:56,160 --> 00:01:00,560 Speaker 1: completed that challenge, and again I'm all for that, but 13 00:01:00,600 --> 00:01:04,760 Speaker 1: when it comes to exercise and physiology, I want to 14 00:01:04,760 --> 00:01:09,840 Speaker 1: know why. Now the why may be mental. Hey, I 15 00:01:09,880 --> 00:01:13,959 Speaker 1: want to say that I did ten thousand burpies by 16 00:01:14,000 --> 00:01:18,120 Speaker 1: the end of the month. I'm not going near that challenge. 17 00:01:18,240 --> 00:01:21,039 Speaker 1: I'm not doing it. It's not for me. I understand 18 00:01:21,080 --> 00:01:24,880 Speaker 1: why people want to do it, but I want to 19 00:01:24,880 --> 00:01:28,200 Speaker 1: maximize my time and my results as well as yours. 20 00:01:28,640 --> 00:01:30,800 Speaker 1: And I also don't want to get hurt. So while 21 00:01:31,280 --> 00:01:36,039 Speaker 1: I understand the value and why people want to do 22 00:01:36,080 --> 00:01:40,400 Speaker 1: those things. I want to get more out of it, right, 23 00:01:40,880 --> 00:01:44,600 Speaker 1: and ideally I want to do it for a lifetime. 24 00:01:45,959 --> 00:01:48,320 Speaker 1: I want to do it for a lifetime. Okay, so 25 00:01:48,680 --> 00:01:51,800 Speaker 1: I'm all for challenges, don't get me wrong, But I 26 00:01:51,840 --> 00:01:54,720 Speaker 1: also want to get the most out of it. So 27 00:01:55,000 --> 00:01:58,960 Speaker 1: what am I getting out of ten thousand burpies at 28 00:01:58,960 --> 00:02:01,400 Speaker 1: the end of a month? Am I gonna be fitter? Sure? 29 00:02:01,800 --> 00:02:07,160 Speaker 1: Am I gonna probably be close to some kind of injury, 30 00:02:07,400 --> 00:02:15,000 Speaker 1: probably repetitive over and over fatigue. So I want to 31 00:02:15,040 --> 00:02:18,359 Speaker 1: do a challenge that I get the most out of 32 00:02:19,320 --> 00:02:23,799 Speaker 1: and then again, ideally, just like with diet and nutrition, 33 00:02:24,639 --> 00:02:29,040 Speaker 1: I'm gonna do it for a lifetime. Now, one final time, 34 00:02:30,000 --> 00:02:33,359 Speaker 1: I'll say, you could do challenges that are different from 35 00:02:33,360 --> 00:02:38,160 Speaker 1: the one I'm gonna give you for those mental reasons 36 00:02:38,200 --> 00:02:42,080 Speaker 1: to mix things up and things like that. But I 37 00:02:42,120 --> 00:02:44,000 Speaker 1: want to know physiologically what I'm going to get out 38 00:02:44,040 --> 00:02:46,519 Speaker 1: of it, and I don't want to get hurt. Say 39 00:02:46,560 --> 00:02:50,440 Speaker 1: that over and over again. At fifty two injury free 40 00:02:51,120 --> 00:02:54,519 Speaker 1: and I've done a lot of stuff, But there's always 41 00:02:54,600 --> 00:03:01,200 Speaker 1: reason for it, and most often the physiological reason will 42 00:03:01,440 --> 00:03:06,400 Speaker 1: trump the psychological. Okay, So let me give you just 43 00:03:07,000 --> 00:03:10,400 Speaker 1: some other quick examples. I saw well known person did 44 00:03:10,440 --> 00:03:14,800 Speaker 1: a challenge where he ran the day of the month 45 00:03:15,800 --> 00:03:18,280 Speaker 1: in mileage. So when the first of the month he 46 00:03:18,360 --> 00:03:20,840 Speaker 1: ran a mile, on the second he ran two, on 47 00:03:21,720 --> 00:03:28,679 Speaker 1: ran twenty one, he ran one, and so on. That's 48 00:03:28,680 --> 00:03:30,560 Speaker 1: an example what I'm talking about when it comes to 49 00:03:31,120 --> 00:03:35,720 Speaker 1: that's to complete the challenge. People, that's not good for you. 50 00:03:35,920 --> 00:03:39,960 Speaker 1: I don't care who you are, even ultramarrathonnors, you know, 51 00:03:40,440 --> 00:03:47,840 Speaker 1: with the crazy mileage they do. There's no physiological rationale 52 00:03:48,040 --> 00:03:54,520 Speaker 1: for that. That's mental. And again that's a challenge. And 53 00:03:54,560 --> 00:04:00,320 Speaker 1: if you can survive it, good for you. And if 54 00:04:00,320 --> 00:04:02,520 Speaker 1: you're twenty, you're much more likely to survive it than 55 00:04:02,600 --> 00:04:05,600 Speaker 1: if you're fifty. But my point is I'm gonna pick 56 00:04:05,640 --> 00:04:09,520 Speaker 1: challenges for myself and for you that ideally benefit you 57 00:04:10,240 --> 00:04:16,320 Speaker 1: physically and psychologically. Okay, So the challenge for a lifetime. 58 00:04:16,800 --> 00:04:21,320 Speaker 1: And I will always go back to herschel Walker. Herschel 59 00:04:21,360 --> 00:04:25,160 Speaker 1: Walker who motivated me to start doing push ups and 60 00:04:25,200 --> 00:04:28,839 Speaker 1: crunches ab exercises when I was in my teens because 61 00:04:28,880 --> 00:04:30,480 Speaker 1: I read in Sports Illustrated that he did three and 62 00:04:30,640 --> 00:04:32,200 Speaker 1: push up and three and it set ups every day, 63 00:04:32,279 --> 00:04:34,599 Speaker 1: and I said, hey, he looks pretty great. He's a 64 00:04:34,600 --> 00:04:39,400 Speaker 1: pretty amazing athlete. And I didn't have any equipment really 65 00:04:39,400 --> 00:04:41,760 Speaker 1: at the time, so that's why I started doing and 66 00:04:41,800 --> 00:04:44,560 Speaker 1: it worked really well, and to this day, I still 67 00:04:44,560 --> 00:04:47,000 Speaker 1: do a variation of that, which is what I'm gonna 68 00:04:47,000 --> 00:04:48,760 Speaker 1: give to you, which is what this is all about. 69 00:04:49,800 --> 00:04:52,160 Speaker 1: And I've talked about it before, but I'm gonna give 70 00:04:52,160 --> 00:04:55,440 Speaker 1: you an actual way to do this that will work 71 00:04:55,480 --> 00:05:01,520 Speaker 1: for the vast majority of people. Okay, so when it 72 00:05:01,520 --> 00:05:03,719 Speaker 1: comes to exercise physiology, we generally don't want to do 73 00:05:03,760 --> 00:05:07,360 Speaker 1: the same exercise every single day, right, we need twenty 74 00:05:07,360 --> 00:05:11,200 Speaker 1: four hours for that muscle group to recover. Now, when 75 00:05:11,240 --> 00:05:13,280 Speaker 1: we really look at the way the body works, I 76 00:05:13,279 --> 00:05:15,520 Speaker 1: always would think of, well, what about construction workers and 77 00:05:15,520 --> 00:05:19,480 Speaker 1: people who are you know, really working physically every day 78 00:05:19,520 --> 00:05:22,400 Speaker 1: and don't have that luxury, And many of those people 79 00:05:22,400 --> 00:05:26,720 Speaker 1: are really good shape. So a little different apples to 80 00:05:26,760 --> 00:05:30,840 Speaker 1: oranges to some degree. But we need that variation. And 81 00:05:30,880 --> 00:05:34,760 Speaker 1: this is just a great way to have a challenge 82 00:05:34,839 --> 00:05:38,160 Speaker 1: that you can do for a lifetime and that I've 83 00:05:38,200 --> 00:05:42,960 Speaker 1: been doing for decades. So what is it Monday Wednesday, Friday, 84 00:05:43,120 --> 00:05:48,400 Speaker 1: you're doing pushups. Tuesday, Thursday, Saturday you're doing I'm gonna 85 00:05:48,400 --> 00:05:51,599 Speaker 1: call it crunches, but there's obviously variation within that. So 86 00:05:51,720 --> 00:05:55,480 Speaker 1: add exercises on one day, push ups on the other, 87 00:05:55,880 --> 00:06:02,040 Speaker 1: upper body, one core on the second, and I've done 88 00:06:02,040 --> 00:06:05,720 Speaker 1: the show power, the push up, power of the plank, 89 00:06:05,920 --> 00:06:08,599 Speaker 1: power of squats and lunges. So body weight exercises I 90 00:06:08,600 --> 00:06:10,960 Speaker 1: am a huge fan of, in addition to all of 91 00:06:10,960 --> 00:06:13,320 Speaker 1: the equipment that I have as well, because there is 92 00:06:13,360 --> 00:06:16,440 Speaker 1: no one way. But this is the cornerstone, the bedrock 93 00:06:17,240 --> 00:06:23,160 Speaker 1: of my plan that I've done for years, for many years. Okay, 94 00:06:23,200 --> 00:06:26,680 Speaker 1: so when it comes to push ups, I want a 95 00:06:26,720 --> 00:06:29,479 Speaker 1: hundred at the end of Monday, Wednesday Friday. I want 96 00:06:29,480 --> 00:06:32,680 Speaker 1: you to have done a hundred. Now. That can be 97 00:06:34,080 --> 00:06:38,279 Speaker 1: in any configuration you want. It can be ten sets 98 00:06:38,279 --> 00:06:41,560 Speaker 1: of ten, it can be five sets of twenty, four 99 00:06:41,600 --> 00:06:45,520 Speaker 1: sets of you see where I'm going. But that being said, 100 00:06:45,560 --> 00:06:48,200 Speaker 1: I would much rather I don't want you doing one 101 00:06:48,240 --> 00:06:52,280 Speaker 1: set of a hundred. Very few people who can do 102 00:06:52,440 --> 00:06:56,800 Speaker 1: one d push ups. Well, so this is where you 103 00:06:56,839 --> 00:06:59,039 Speaker 1: wake up in the morning, get out of bed, you 104 00:06:59,040 --> 00:07:06,280 Speaker 1: do push up at lunchtime, you do another after work 105 00:07:06,400 --> 00:07:08,960 Speaker 1: or after you drop the kids off the sports whatever 106 00:07:08,960 --> 00:07:11,680 Speaker 1: it is, you do another. By the end of the day, 107 00:07:11,720 --> 00:07:15,280 Speaker 1: you want a hundred. Now for push ups, if you 108 00:07:15,320 --> 00:07:20,240 Speaker 1: are truly starting out from from almost zero, you can 109 00:07:20,280 --> 00:07:24,400 Speaker 1: start with fifty, and you should fifty total in the 110 00:07:24,480 --> 00:07:29,760 Speaker 1: day because then generally speaking, you're probably gonna do somewhere 111 00:07:29,800 --> 00:07:32,800 Speaker 1: around like five sets of ten, and that can be 112 00:07:33,000 --> 00:07:35,680 Speaker 1: on your knees and should be. If you're just starting out, 113 00:07:36,240 --> 00:07:39,880 Speaker 1: it can be ten sets of five. This goes to 114 00:07:41,120 --> 00:07:46,400 Speaker 1: my micro workout plan concept and what my book is about, 115 00:07:46,480 --> 00:07:50,320 Speaker 1: the most recent book, and what I do throughout the day. 116 00:07:52,080 --> 00:07:56,320 Speaker 1: You are doing your push ups or you are doing 117 00:07:56,480 --> 00:08:01,480 Speaker 1: your ab exercises, and I generally get up to and 118 00:08:01,520 --> 00:08:05,640 Speaker 1: believe fifty fifty if that's an insane number for most people. 119 00:08:05,920 --> 00:08:07,840 Speaker 1: So if you want to do two sets of fifty, 120 00:08:07,920 --> 00:08:11,280 Speaker 1: that's fine. But over time, what I am doing more 121 00:08:11,320 --> 00:08:13,760 Speaker 1: and more of now is I'm actually doing ten sets 122 00:08:13,800 --> 00:08:17,960 Speaker 1: of ten. But those ten are slow, like six second 123 00:08:17,960 --> 00:08:24,760 Speaker 1: reps sometimes ten second reps, slow, mixing it up, and 124 00:08:24,800 --> 00:08:26,120 Speaker 1: so let me leave you with this. When it comes 125 00:08:26,120 --> 00:08:29,800 Speaker 1: to the push ups on Monday, Wednesday, Friday, you can 126 00:08:29,880 --> 00:08:32,320 Speaker 1: do more if you want. You can build up if 127 00:08:32,320 --> 00:08:34,600 Speaker 1: you get super strong over time, you can do two 128 00:08:34,679 --> 00:08:37,839 Speaker 1: hundred a day, you can do three hundred a day. 129 00:08:37,960 --> 00:08:42,880 Speaker 1: But here's the thing. The goal is a hundred. The 130 00:08:42,920 --> 00:08:46,200 Speaker 1: goal is a hundred. So what happens most often with 131 00:08:46,240 --> 00:08:49,040 Speaker 1: people who try to shoot for those super I'm gonna 132 00:08:49,040 --> 00:08:52,120 Speaker 1: do five Hundre'm gonna do a thousand. Well, over time, 133 00:08:52,160 --> 00:08:56,960 Speaker 1: you don't do them. And so it is exponentially better 134 00:08:57,679 --> 00:09:03,559 Speaker 1: to do one hundred Monday, wednes Day Friday consistently than 135 00:09:03,600 --> 00:09:07,000 Speaker 1: it is to occasionally do what that five hundred on 136 00:09:07,000 --> 00:09:10,200 Speaker 1: one Monday. Then you don't do anything Wednesday, because psychologically, 137 00:09:10,640 --> 00:09:16,240 Speaker 1: oftentimes it's an all or nothing principle. So success is 138 00:09:16,360 --> 00:09:20,360 Speaker 1: a hundred and I adhere to that today as well. 139 00:09:21,320 --> 00:09:27,160 Speaker 1: Slower better done throughout the day. And here's the greatest 140 00:09:27,160 --> 00:09:30,679 Speaker 1: thing about both push ups and the ab exercises I'm 141 00:09:30,679 --> 00:09:33,040 Speaker 1: gonna get to. I canna do them anywhere. Here are 142 00:09:33,040 --> 00:09:35,320 Speaker 1: the places I just wrote down all the different places 143 00:09:35,360 --> 00:09:37,560 Speaker 1: of many that I do them in my bedroom in 144 00:09:37,600 --> 00:09:40,840 Speaker 1: front of the TV, in the living room outside, which 145 00:09:41,640 --> 00:09:46,479 Speaker 1: covers many different locations, including my backyard, the beach, on vacation. 146 00:09:47,120 --> 00:09:50,280 Speaker 1: I also do them in my office in hotel rooms, 147 00:09:52,080 --> 00:09:56,640 Speaker 1: and I'm consistent and have been for decades. It's not 148 00:09:56,679 --> 00:10:00,360 Speaker 1: how many I do, it's how frequently I do them. 149 00:10:00,480 --> 00:10:03,400 Speaker 1: Micro workouts. Okay, you got push ups right, You can 150 00:10:03,440 --> 00:10:05,240 Speaker 1: do them on your knees. If you're starting out, goal 151 00:10:05,320 --> 00:10:08,680 Speaker 1: is fifty. You build up to eventually doing one hundred 152 00:10:09,600 --> 00:10:13,720 Speaker 1: by the end of the day. That's the goal. Now, 153 00:10:14,000 --> 00:10:19,199 Speaker 1: AB exercises, because they're generally easier. You can start with 154 00:10:19,240 --> 00:10:20,679 Speaker 1: a hundred. You don't have to start with fifty. I 155 00:10:20,720 --> 00:10:22,920 Speaker 1: don't care what level you're starting at. You can do 156 00:10:23,000 --> 00:10:26,520 Speaker 1: ten sets of ten of something. Much easier to do 157 00:10:26,720 --> 00:10:29,200 Speaker 1: some form of an AB exercise than it is push up. 158 00:10:30,240 --> 00:10:33,760 Speaker 1: So the goal remains the same though Tuesday, Thursday, Saturday 159 00:10:34,240 --> 00:10:38,160 Speaker 1: AB exercise. I'm gonna use crunches as the term for 160 00:10:38,200 --> 00:10:43,800 Speaker 1: the catch all. But you want to mix these up ideally, 161 00:10:45,040 --> 00:10:47,440 Speaker 1: and you can have much more variation with these. By 162 00:10:47,480 --> 00:10:49,760 Speaker 1: the way, back to push ups, forgot to say, with 163 00:10:49,800 --> 00:10:51,880 Speaker 1: the push ups, you can do Spider Man push ups, 164 00:10:52,160 --> 00:10:55,360 Speaker 1: you can do pometric push ups, you can mix those 165 00:10:55,440 --> 00:10:57,600 Speaker 1: up as well. But the goal is a hundred. The 166 00:10:57,600 --> 00:11:00,080 Speaker 1: goal is always a hundred. The goal is consistency, but 167 00:11:00,120 --> 00:11:02,640 Speaker 1: as you get stronger as you need more variation with 168 00:11:02,679 --> 00:11:05,560 Speaker 1: the push ups. Throw those in. Throw that variation in. 169 00:11:05,880 --> 00:11:08,960 Speaker 1: So four crunches, and I've talked about this. My go 170 00:11:09,160 --> 00:11:16,440 Speaker 1: to routine is regular crunches, oblique crunches to the right, 171 00:11:17,480 --> 00:11:20,200 Speaker 1: oblique crunches to the left, and then I lift my 172 00:11:20,280 --> 00:11:24,680 Speaker 1: legs up and do a double crunch, not extending my 173 00:11:24,760 --> 00:11:28,400 Speaker 1: legs straight out, but adding that little bit more lower 174 00:11:28,559 --> 00:11:33,520 Speaker 1: abdominal activation. Legs up ninety degrees, bent ninety degrees and 175 00:11:33,760 --> 00:11:39,679 Speaker 1: pulling my knees towards my chest. A hundred. Now, if 176 00:11:39,679 --> 00:11:41,840 Speaker 1: you're just starting out, you may do twenty five regular 177 00:11:41,880 --> 00:11:46,400 Speaker 1: crunches in the morning, crunches at lunch in the evening 178 00:11:46,400 --> 00:11:49,840 Speaker 1: and before you go to bad or five sets of twenty. 179 00:11:50,240 --> 00:11:53,240 Speaker 1: The goal is always a hundred by the end of 180 00:11:53,240 --> 00:11:57,840 Speaker 1: the day. Now we'll leave you with this. I do more, 181 00:11:58,920 --> 00:12:03,400 Speaker 1: I do more crunches, then a hundred, but the goal 182 00:12:03,480 --> 00:12:06,320 Speaker 1: is always a hundred, and sometimes that's what I get, 183 00:12:06,520 --> 00:12:10,640 Speaker 1: and sometimes I get more. But I don't need nor 184 00:12:10,720 --> 00:12:14,000 Speaker 1: want to do five D push ups today. But sometimes 185 00:12:14,080 --> 00:12:16,520 Speaker 1: I will do a couple hundred because I am doing 186 00:12:17,000 --> 00:12:19,800 Speaker 1: sets of a hundred because it's easier. So in other words, 187 00:12:20,320 --> 00:12:22,480 Speaker 1: go down to the home gym right when I wake up, 188 00:12:22,960 --> 00:12:25,320 Speaker 1: and I do a set of a hundred, walk into 189 00:12:25,360 --> 00:12:27,800 Speaker 1: my office, I do another set of a hundred in 190 00:12:27,840 --> 00:12:31,520 Speaker 1: front of the TV at night, might be my final set. 191 00:12:31,840 --> 00:12:36,160 Speaker 1: So there's three hundred throughout the day, but success is 192 00:12:37,000 --> 00:12:41,600 Speaker 1: one hundred. That's it. And I don't get to that point, 193 00:12:41,640 --> 00:12:43,040 Speaker 1: and then nor do I want you to get to 194 00:12:43,080 --> 00:12:44,400 Speaker 1: that point where you're like, well, I did three hundred, 195 00:12:44,400 --> 00:12:46,360 Speaker 1: and I'm gonna do three hundred every single day, and 196 00:12:46,360 --> 00:12:49,000 Speaker 1: then you get disappointed with yourself when you don't hit 197 00:12:49,040 --> 00:12:52,160 Speaker 1: that number that you keep pushing higher and higher. It's 198 00:12:52,160 --> 00:12:54,640 Speaker 1: like when I worked at one of these crazy gems 199 00:12:54,679 --> 00:12:57,160 Speaker 1: way back when you know, we would hit the sales 200 00:12:57,200 --> 00:13:00,200 Speaker 1: goal for that month and then it was exceeded. You know, 201 00:13:00,240 --> 00:13:02,120 Speaker 1: they pushed it up ten grand, and then we hit 202 00:13:02,160 --> 00:13:03,640 Speaker 1: that and they pushed it up, and then they pushed 203 00:13:03,640 --> 00:13:04,960 Speaker 1: it up, and they pushed it up and they pushed 204 00:13:04,960 --> 00:13:08,120 Speaker 1: it up, and eventually, you know, you get disappointed and 205 00:13:08,440 --> 00:13:14,640 Speaker 1: it's just less satisfying and you can't always exceed, and 206 00:13:14,640 --> 00:13:19,240 Speaker 1: nor should you when it comes to exercise. Elmi and 207 00:13:19,440 --> 00:13:23,880 Speaker 1: all of this with this thought complexity is not the goal. 208 00:13:24,880 --> 00:13:28,720 Speaker 1: I just watched a friend, someone in the business, you know, 209 00:13:29,240 --> 00:13:37,280 Speaker 1: post an AB workout on Instagram amazingly fick incredible, and 210 00:13:37,400 --> 00:13:40,640 Speaker 1: this ab routine was brutal, and I just thought of 211 00:13:40,720 --> 00:13:42,640 Speaker 1: all the people watching that, and he made it look 212 00:13:42,880 --> 00:13:45,880 Speaker 1: so easy. I'm not saying there isn't room for that, 213 00:13:45,920 --> 00:13:47,560 Speaker 1: and you can get to that point and you should 214 00:13:47,600 --> 00:13:55,000 Speaker 1: have intensity and push yourself, but the vast majority people 215 00:13:55,040 --> 00:13:57,560 Speaker 1: would not be able to do that once correctly and 216 00:13:57,559 --> 00:14:00,079 Speaker 1: would get hurt. And trying to do that route in 217 00:14:00,200 --> 00:14:02,520 Speaker 1: every single day, I don't care who you are, was 218 00:14:02,559 --> 00:14:05,080 Speaker 1: not the way to go either. So complexity is not 219 00:14:05,200 --> 00:14:07,880 Speaker 1: the goal. The goal is to do a hundred. And 220 00:14:07,880 --> 00:14:10,440 Speaker 1: I want to hammer this concept home because it goes 221 00:14:10,480 --> 00:14:16,360 Speaker 1: to excessive moderation. And these one are just part of 222 00:14:16,400 --> 00:14:19,920 Speaker 1: my micro workouts done throughout the day. Still doing my cardio, 223 00:14:20,120 --> 00:14:22,920 Speaker 1: I'm still doing strength training with you know, bands and 224 00:14:23,040 --> 00:14:26,560 Speaker 1: dumbbells and and bar bells and machines, and I'm mixing 225 00:14:26,640 --> 00:14:30,400 Speaker 1: up my cardio. But I've got my upper body strength 226 00:14:30,440 --> 00:14:32,880 Speaker 1: and I've got my core. No matter where i am 227 00:14:32,960 --> 00:14:36,960 Speaker 1: on vacation, traveling for sports with my kids, business trips, 228 00:14:37,400 --> 00:14:41,280 Speaker 1: I'm getting in my hundred and you should too. There 229 00:14:41,280 --> 00:14:46,600 Speaker 1: you have it, hundred push ups, hundred AB exercises, reps 230 00:14:46,640 --> 00:14:51,760 Speaker 1: of AB exercises every other day, alternate. It feels good 231 00:14:53,000 --> 00:14:57,040 Speaker 1: to be successful with that, and your body will change. 232 00:14:57,640 --> 00:15:01,800 Speaker 1: Your body will absolutely change. And yes you can do 233 00:15:01,840 --> 00:15:05,920 Speaker 1: a little bit more every now and again, but I 234 00:15:06,000 --> 00:15:11,480 Speaker 1: never want you to forget that. The goal is consistency, 235 00:15:11,960 --> 00:15:20,400 Speaker 1: not complexity. Add intensity and occasionally when it's appropriate. Thank 236 00:15:20,440 --> 00:15:23,760 Speaker 1: you for listening. Please subscribe to the show. This fit 237 00:15:23,800 --> 00:15:25,960 Speaker 1: tip win a little longer, but I can't tell you 238 00:15:26,000 --> 00:15:28,480 Speaker 1: how powerful it is, and I want you to try 239 00:15:28,480 --> 00:15:29,840 Speaker 1: it and let me know how it works. Do it 240 00:15:29,880 --> 00:15:32,880 Speaker 1: for a month, do it for a month, Let me 241 00:15:32,880 --> 00:15:34,840 Speaker 1: know how do you? Let me know? Tom h Fit 242 00:15:35,080 --> 00:15:37,840 Speaker 1: is Instagram and Twitter tom h Fit. You also go 243 00:15:37,880 --> 00:15:40,520 Speaker 1: to Fitness Disrupted dot com. Email me through the site 244 00:15:41,000 --> 00:15:45,400 Speaker 1: and my new gym Virtual Jim is Tom Holland Fitness 245 00:15:45,440 --> 00:15:49,480 Speaker 1: dot com just started this slow launch adding all my 246 00:15:49,600 --> 00:15:52,600 Speaker 1: content from years and years in the business there and 247 00:15:52,600 --> 00:15:54,720 Speaker 1: you're gonna see videos and all that kind of stuff. 248 00:15:54,920 --> 00:15:58,200 Speaker 1: And Micro Workout Plan is my most recent book, which 249 00:15:58,920 --> 00:16:01,240 Speaker 1: I talked about all this up and how this is 250 00:16:02,880 --> 00:16:06,640 Speaker 1: a lifetime plan to feel good, to look good, and 251 00:16:06,640 --> 00:16:09,520 Speaker 1: to live your best life because that's my goal for you. 252 00:16:10,440 --> 00:16:13,720 Speaker 1: Thank you for listening. I'm Tom Holland. This is Fitness Disrupted. 253 00:16:14,160 --> 00:16:20,560 Speaker 1: Believe in yourself. Fitness Disrupted is a production of I 254 00:16:20,760 --> 00:16:24,280 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 255 00:16:24,320 --> 00:16:27,640 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 256 00:16:27,720 --> 00:16:29,160 Speaker 1: listen to your favorite shows.